Light, Crispy & High-Protein
Servings: 8 spring rolls
Ingredients
For the filling:
- 2 medium zucchinis, grated and squeezed dry
- 1½ cups low-fat cottage cheese
- ½ cup shredded mozzarella (optional, for extra creaminess)
- 2 green onions, finely sliced
- 2 cloves garlic, minced
- 1 tsp grated fresh ginger
- 1 tsp turmeric
- ½ tsp black pepper
- ½ tsp paprika
- 1 tbsp chopped fresh parsley or dill
- Salt to taste
For wrapping:
- 8 spring roll wrappers (or rice paper for a lighter option)
- Cooking spray or 1 tbsp olive oil
Instructions
- Grate the zucchini, sprinkle with a little salt, let sit for 10 minutes, then squeeze out as much liquid as possible.
- In a bowl, combine zucchini, cottage cheese, mozzarella, green onions, garlic, ginger, turmeric, black pepper, paprika, and herbs.
- Place about 2 tablespoons of filling onto each wrapper. Fold in the sides and roll tightly.
- Lightly spray or brush with olive oil.
- Air Fry: 390°F (200°C) for 10–12 minutes, flipping halfway.
OR Bake: 400°F (200°C) for 20–25 minutes until golden and crispy.
Creamy Yogurt Dip
Mix together:
- ½ cup plain Greek yogurt
- 1 tsp lemon juice
- ½ tsp garlic powder
- 1 tbsp chopped dill or parsley
- Black pepper to taste
Approximate Nutrition (Per Spring Roll)
- Calories: 120
- Protein: 9–10 g
- Carbs: 9 g
- Fat: 5 g
Why It’s Anti-Inflammatory
- 🥒 Zucchini: Rich in antioxidants and vitamin C.
- 🫚 Ginger: Contains compounds that may help reduce inflammation.
- 🌿 Turmeric + Black Pepper: Curcumin absorption is enhanced by black pepper.
- 🧀 Cottage Cheese: High-quality protein with relatively low fat.
- 🥣 Greek Yogurt Dip: Adds probiotics and extra protein.